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Day 5 Macro- Day 3 Squat Challenge

Friday, January 15th, 2021

SWOD/SKILL:

At the top of the hour you will have 15 min to complete your day 3- 20 rep squat challenge. You will once again increase your weight by 5 lbs. You have plenty of time so make sure you warm up properly before going into your reps.

10 min EMOM:
Odd: 10x T2B
Even: Pick a skill to work on towards your goal

METCON:

5 RFT:
15x Thruster 135/95
400m Run

*MACRO CHALLENGE
Challenge DAY 5! If you still owe $25 (cash) for the challenge please bring that in. If you have any questions at all please feel free to ask or you can always ask questions on the private Facebook page “HEMI Macro Challenge.” Remember EVERYTHING must be weighed out and plugged into my fitness pal. KEEP UP THE GOOD WORK!

AB CHALLENGE: 
Each week you will have 3 different types of abs: Tabata, AMRAP, Sets/Reps 
Below you have all 3 for the first week. 

TABATA: 30:30 OR 40:20 
Mountain Climbers 
Hollow Hold 
Plank Hold 
Supermans 
Bent Knee Wipers 

AMRAP 9 MIN:
10x Burpees
10x v-ups or knees to chest 
10x Plank Walkouts
10x Hollow Reach Thrus (each side)
10x Seated Leg Lifts (Single side for scale 5x each) 

3 RNFT: 
20x Rotating planks
20x Russian Twist 
20x V-sit Slides 
20x Abmat Situps 


MOBILITY CHALLENGE: 
Lower: 1 min each side (8 min total) 
Pigeon
Groiners 
Hammy Stretch 
Pigeon 

Upper: 1 min each 
External Rotations Lifts (2 min total) 
T-spine Rotation
*See video DEMO or ask coach for demo if needed. 

UPDATES/EVENTS/REMINDERS: 

*Dues are due the 1st of each month. Please see a coach when you come in to train next. Thank you! 

*Please continue to get on the schedule AHEAD OF TIME for each class you plan to train in. Please text the schedule line if you have to make any changes. Thank you! 

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